top 5 exercises for weight loss

 1. Squats

Why They Rock: Squats work just about every muscle in the lower body, including the glutes, hips, thighs, and calves. Not only that, it's a movement we do regularly throughout the day, so using it in your workouts will add some functionality to your training. 

Squat Variations

Squat with one dumbbell

Squat with dumbbells

Barbell squat

Wide leg squat

Front squat

Wall sit

One-leg squat

2. Push-Ups

Why They Rock: Push-ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back, and abs all while increasing your upper body strength.

Push-Up Variations

Push-ups on the ball

Push-ups with hands on the ball

Incline push-ups

Staggered push-ups

Push-ups with med ball rolls

Divebomber push-ups

Push-ups with side plank

Resisted push-ups

3. Lunges

Why They Rock: Like squats, lunges work most of the muscles in your legs, including your quads, hamstrings, glutes, and calves.

Lunge Variations

Sliding reverse lunge

Sliding side lunge

Elevated lunge

Low lunge

4. Plank

Why It Rocks: The plank (or hover) is an isolation move used in Pilates and yoga and works the abs, back, arms, and legs. The plank also targets your internal abdominal muscles.

5. Lat Pulldown

Why It Rocks: The lat pulldown works on the major muscles of your back (the latissimus dorsii), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with your arms wider than your shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise two to three times a week using enough weight to complete 12 to 16 repetitions. If you don't have access to a gym, try a one-armed row.